• CFA061418

    CrossFit Altius – CrossFit

    Warm-up

    Active Warmup

    :20 Seconds Jumping Jacks

    :40 Seconds Push-up to Down Dog

    :20 Seconds Quick Single Unders

    :40 Seconds Toe Touch + Air Squat

    :20 Seconds High Single Unders

    :40 Seconds Active Spidermans

    Bench Press (5 x 5 @ 70%)

    Superset with 20 abmats each round

    Schlitz (Time)

    4 RFT:

    400m Run

    4 Muscle ups

    40 Double unders
    *Scale MU to Pull-ups + Dips (4+4)

    *80 Singles

    If unable to run, complete one of the following:

    40/28 Calorie Schwinn

    28/20 Calorie Assault Bike

    28/20 Calorie Row

    Cool Down

    Couch Stretch 2:00 per side